Symptoms of Lactose Intolerance and Calcium Replacement

Have you stopped drinking milk because the symptoms of lactose intolerance make you feel so uncomfortable?

If you no longer drink milk, you may be asking what can you do for calcium replacement in your diet. This is a concern for any person of any age who is unable to consume milk products.

In 1997, the National Institute of Medicine released a report recommending new requirements for daily calcium intake. The amounts were increased from the previous RDA levels. Listed below are the current recommended calcium amounts listed by age groups.

Children 9-18 1300 mg

Adults 19-50 1000 mg

Adults 50+ 1200 mg

An 8 ounce glass of milk contains about 300 mg of calcium. That one glass of milk is about 25% of your total daily recommended calcium intake. That is a significant amount. It is important that you find dietary alternatives containing calcium. Before lactose intolerance, you could drink 3 glasses of milk and receive the remaining calcium requirements from a healthy diet. Now you have to make an effort to find that calcium in other foods.

Here is a list of good alternatives with plenty of calcium.

Cheese: One ounce of Swiss cheese contains about 270 mg of calcium. An ounce of cheddar has about 200 mg.

Yogurt: One cup of any kind of yogurt contains about 400 mg of calcium, although that amount can vary. Make sure you read the label.

Calcium-fortified orange juice: Many of the fortified juices have about 300 mg per serving. The citric acid in the juice also allows the body to absorb the calcium more easily.

Tofu: Some types of tofu are made with calcium sulfate, which provides about 200 mg in a half-cup. Read the label to make sure it was made with calcium sulfate.

Dark green leafy vegetables: The best vegetables are broccoli, kale, chard, mustard and other greens. The calcium in leafy greens is released more easily if the vegetables are frozen. Spinach is not a good calcium source. Its calcium is tied up in an organic complex that can't be digested.

Fish: Tinned sardines and mackerel, as well as canned salmon, contain calcium. Canned salmon is a good source of calcium if you mash and eat the bones.

Cereals: Some ready-to-eat cereals are fortified with calcium.

Note: The calcium-laden foods listed above are from the Penn State site.